Comparing Nutrients in 7 ounces Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.58% 11g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	11% 97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	22.3% 0.54μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.7% 6.95mg	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.96% 29.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.86% 1.33mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	32.4% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	200% 16mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	25% 0.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	69.6% 1044mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Canned Red Kidney Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated versus 7 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have more Vitamin A, 2.8 times more Vitamin B2, more Vitamin B12, 4.4 times more Vitamin C, more Vitamin D and 33.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.8 times more Vitamin B1 and 2.7 times more Vitamin B6 than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E

Comparing minerals per 7 ounces for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have 1.2 times more Calcium, 6.5 times more Iron, 2.8 times more Magnesium, 2.4 times more Manganese, 1.4 times more Potassium and 2.1 times more Sodium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.5 times more Copper, 3.3 times more Phosphorus and 2 times more Zinc than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Canned Red Kidney Beans with Liquids contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.6 times more Energy, 2.6 times more Carbohydrate and 2.8 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Canned Red Kidney Beans with Liquids offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated provide inadequate amounts of Energy